How to practice healthy running

One of the most effective means for strengthening the cardiovascular system is a wellness run (jogging, or in English - jogging), a long and slow run. This run will provide you with all the necessary load components: optimal pulse increase, energy consumption, vibration (massage) of internal organs and vessels. This publication will tell you how to practice healthy walking.

The advantage of a wellness run is that:

Where and when is it best to run?

Since the highest physical activity in humans is fixed from 10 hours to 13, and from 16 to 19 hours, this time is the most favorable for running. But if this is not available, then run in the evening or in the morning, but carefully select the load. In large cities it is better to practice in the morning, because at this time the air is cleaner. Do not run along roads and highways with active traffic, where there is very gassy air, and in places where there is a lot of dust in the air. Of course, the best places to practice jogging are dirt tracks in a park or forest.

Determination of the pace of running.

The main principle of health improvement is the compliance of the load with the aerobic capabilities of the body, there must be a balance between energy consumption and oxygen consumption. In order to properly engage, choose for yourself a suitable load (individual). Do not overestimate the possibilities. At the right pace it's easy to run. Running should be fun. The load should not cause fatigue and reduced efficiency. Feeling of sleepiness and lethargy during the day, and the appearance of insomnia at night is a sign that you need to reduce the load.

In the health run, it is very important to supply the body with oxygen. The formation of oxygen deficiency during exercise is unacceptable. It is important to choose for yourself the feasible pace of running. Focus on the frequency of your heart rate. Pulse should be counted in 10 seconds after the end of the run, or during the run. To do this, you need to find a pulsating artery on the neck, count for 10 seconds the number of heartbeats and multiply the figure by 6.

There are a lot of formulas for determining the mode of running speed by determining the pulse. For example, out of 220 subtract your age in years. Pulse, equal to 75% of the figure, determines the boundary of the desired mode of running speed, which can not be exceeded. For example, it's easy to calculate that if you are 50 years old, the speed limit for you will be 128 beats per minute. The optimal load is 80% of this figure. This means that you must run at a speed at which the load would be optimal for you.

A reliable criterion for the magnitude of the load is nasal breathing. As long as you breathe through your nose during running, it means that you have chosen the optimal running mode, which ensures sufficient oxygen intake to the lungs. If oxygen is not enough and you inhale an additional portion of air with your mouth, it means that you have exceeded the limits of aerobic metabolism and you need to lower the pace of running.

Duration of the health run.

Do not try to run a lot at once. Specialists are offered to beginners no more than 4 times a week, and at first alternate running with walking. The pace of running is light, natural and relaxed. Gradually reduce the walking time and increase the running time, eventually converting only to continuous running.

The position of the body during classes.

While doing health running, put your foot on the heel or on the full foot. Hands are relaxed, are located quite low. Keep your foot forward in a straight line, not from the side, as women do. It is necessary to breathe with your nose, rhythmically and arbitrarily. With increased load, you can exhale through the mouth, but breathe in only with your nose. Exhalation needs to be done deeper and more prolonged than inhalation. After running, you can not stop moving. We must necessarily go a long distance to reorganize the body to a different regime. In the end, in order to be in excellent physical shape, you need to stop at a distance of 3-4 km.

Running shoes.

Unfortunately, doing jogging or walking, you can get injuries and pain in your legs. Sometimes this is due to the wearing of "wrong" sneakers.

Good running shoes must meet certain requirements:

All the major manufacturers of sports goods produce sneakers that fully meet the above requirements and have additional "chips" and "bells and whistles" that make running easy, safe and enjoyable. Therefore, it is better to buy expensive shoes from a well-known manufacturer.